This tool allows you to quickly build your weightlifting programs, ensure you have proper weekly volume per muscle group , and balance it with the time you spend in a gym . You can build multi-week programs, plan your mesocycles, deload weeks, testing 1RM weeks, and see the weekly undulation of volume and intensity of each exercise on a graph.
Set the program name, create weeks and days, type the list of exercises for each day, putting each exercise on a new line, along with the number of sets and reps after slash (/) character, like this:
Squat 3x3-5
Romanian Deadlift 3x8
Autocomplete will help you with the exercise names. You can also create custom exercises if they're missing in the library.
On the right you'll see Weekly Stats , where you can see the number of sets per week per muscle group, whether you're in the recommended range (indicated by color), strength/hypertrophy split, and if you hover a mouse over the numbers - you'll see what exercises contribute to that number, and how much.
The exercise syntax supports RPEs , percentage of 1RM , rest timers, various progressive overload types, etc. Read more about the features in the docs !
When you're done, you can convert this program to Liftosaur program, and run what you planned in the gym, using the Liftosaur app !
To use this program:
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Week Stats Total Sets: 65
Strength Sets: 30, 46%
Hypertrophy Sets: 35, 54%
Upper Sets: 38 (10s , 28h ), 4d Lower Sets: 24 (17s , 7h ), 4d Push Sets: 21 (10s , 11h ), 4d Pull Sets: 24 (7s , 17h ), 4d Legs Sets: 17 (10s , 7h ), 4d Shoulders: 19↓ (5s , 14h ), 4d Triceps: 13↓ (5s , 8h ), 4d Glutes: 17↓ (14s , 4h ), 4d Hamstrings: 14↓ (9s , 6h ), 4d Quadriceps: 15↓ (15s ), 4d Chest: 22↓ (10s , 12h ), 4d {"maxWidth":2400,"url":"/planner","isLoggedIn":false}
{"exportedProgram":{"customExercises":{"fdgnwmnb":{"name":"Power tower leg raise","types":["core"],"id":"fdgnwmnb","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Obliques","Tensor Fasciae Latae","Sartorius","Quadriceps"],"targetMuscles":["Rectus Abdominis","Iliopsoas"],"bodyParts":[],"sortedEquipment":[]}},"ujtwcnhq":{"name":"Rolling Plank","types":["core"],"id":"ujtwcnhq","isDeleted":false,"vtype":"custom_exercise","meta":{"synergistMuscles":["Deltoid Anterior","Serratus Anterior","Gluteus Maximus","Quadriceps"],"targetMuscles":["Rectus Abdominis","Obliques"],"bodyParts":[],"sortedEquipment":[]}}},"program":{"deletedExercises":[],"planner":{"name":"Calgary Barbell","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1\nSquat / 4x7 / 67% 180s\n// Paused Bench - Tempo: 1-1-1\npaused: Bench Press / 4x7 / 67% 180s\n// Tempo: 1-0-1\nOverhead Press / 3x8 / 120s\n// Tempo: 1-0-1\nBent Over Row / 3x12 / 90s\n// Good Morning - Tempo: 1-0-1\nGood Morning / 4x12 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 4x7 / 67% 180s\n// 3ct Pause Bench - Tempo: 1-3-1\npause3ct: Bench Press / 3x5 / 60% 180s\n// SSB or Front or High Bar Pause Squat - Tempo: 1-2-1 - Choose SSB or Front or High Bar\npausesquat: Squat / 3x5 / @8 180s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 5x8 / 90s"},{"name":"Day 3","exerciseText":"// Pin Squat (pins set for full depth) - Tempo: 1-1-1\npin: Squat / 3x6 / 65% 120s\n// 2Board Press - Tempo: 1-0-1\nboard: Bench Press / 3x6 / @8 60s\n// 1-Arm DB Rows - Tempo: 1-1-1\nBent Over One Arm Row / 5x10 / 90s\n// Birddogs (reps per side) - Tempo: 1-1-1\nPower tower leg raise / 3x6 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlift (pause barely off floor) - Tempo: x\npause2ct: Deadlift / 3x6 / 63% 120s\n// Rep Bench (Touch and Go) - Tempo: 1-0-1\ntng: Bench Press / 4x10 / 63% 120s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 3x8 / 40% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x10 / 90s\n// Tricep movement of choice - Tempo: 1-0-1\nTriceps Extension / 4x10 / 90s"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1\nSquat / 4x6 / 70% 180s\n// Paused Bench - Tempo: 1-1-1\npaused: Bench Press / 4x6 / 70% 180s\n// Tempo: 1-0-1\nOverhead Press / 3x8 / 120s\n// Tempo: 1-0-1\nBent Over Row / 3x12 / 90s\n// Good Morning - Tempo: 1-0-1\nGood Morning / 4x12 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 4x6 / 70% 180s\n// 3ct Pause Bench - Tempo: 1-3-1\npause3ct: Bench Press / 3x6 / 60% 180s\n// SSB or Front or High Bar Pause Squat - Tempo: 1-2-1\npausesquat: Squat / 3x6 / @8 45s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 5x8 / 90s"},{"name":"Day 3","exerciseText":"// Pin Squat (pins set for full depth) - Tempo: 1-1-1\npin: Squat / 3x5 / 70% 120s\n// 2Board Press - Tempo: 1-0-1\nboard: Bench Press / 3x5 / @8 60s\n// 1-Arm DB Rows - Tempo: 1-1-1\nBent Over One Arm Row / 5x10 / 90s\n// Birddogs (reps per side) - Tempo: 1-1-1\nPower tower leg raise / 3x6 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlift (pause barely off floor) - Tempo: x\npause2ct: Deadlift / 3x5 / 65% 120s\n// Rep Bench (Touch and Go) - Tempo: 1-0-1\ntng: Bench Press / 4x10 / 65% 120s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 3x8 / 43% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x10 / 90s\n// Tricep movement of choice - Tempo: 1-1-1\nTriceps Extension / 4x10 / 90s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1\nSquat / 4x6 / 73% 180s\n// Paused Bench - Tempo: 1-1-1\npaused: Bench Press / 4x6 / 73% 180s\n// Tempo: 1-0-1\nOverhead Press / 3x7 / 120s\n// Tempo: 1-0-1\nBent Over Row / 3x8 / 90s\n// Good Morning - Tempo: 1-0-1\nGood Morning / 5x10 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 4x6 / 73% 180s\n// 3ct Pause Bench - Tempo: 1-3-1\npause3ct: Bench Press / 3x4 / 65% 180s\n// SSB or Front or High Bar Pause Squat - Tempo: 1-2-1\npausesquat: Squat / 3x4 / @8 180s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 5x8 / 90s"},{"name":"Day 3","exerciseText":"// Pin Squat (pins set for full depth) - Tempo: 1-1-1\npin: Squat / 3x6 / 68% 120s\n// 2Board Press - Tempo: 1-0-1\nboard: Bench Press / 3x4 / @8 60s\n// 1-Arm DB Rows - Tempo: 1-1-1\nBent Over One Arm Row / 5x8 / 90s\n// Birddogs (reps per side) - Tempo: 1-1-1\nPower tower leg raise / 3x8 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlift (pause barely off floor) - Tempo: x\npause2ct: Deadlift / 3x6 / 68% 120s\n// Rep Bench (Touch and Go) - Tempo: 1-0-1\ntng: Bench Press / 4x10 / 68% 120s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 3x6 / 45% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 90s\n// Tricep movement of choice - Tempo: 1-0-1\nTriceps Extension / 4x8 / 90s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1\nSquat / 5x5 / 75% 180s\n// Paused Bench - Tempo: 1-1-1\npaused: Bench Press / 5x5 / 75% 180s\n// Tempo: 1-0-1\nOverhead Press / 3x7 / 120s\n// Tempo: 1-0-1\nBent Over Row / 3x8 / 90s\n// Good Morning - Tempo: 1-0-1\nGood Morning / 5x10 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 5x5 / 75% 180s\n// 3ct Pause Bench - Tempo: 1-3-1\npause3ct: Bench Press / 3x3 / 70% 180s\n// SSB or Front or High Bar Pause Squat - Tempo: 1-2-1\npausesquat: Squat / 3x5 / @8 180s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 4x8 / 90s"},{"name":"Day 3","exerciseText":"// Pin Squat (pins set for full depth) - Tempo: 1-1-1\npin: Squat / 3x5 / 73% 120s\n// 2Board Press - Tempo: 1-0-1\nboard: Bench Press / 3x6 / @8 60s\n// 1-Arm DB Rows - Tempo: 1-1-1\nBent Over One Arm Row / 5x8 / 90s\n// Birddogs (reps per side) - Tempo: 1-1-1\nPower tower leg raise / 4x8 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlift (pause barely off floor) - Tempo: x\npause2ct: Deadlift / 3x5 / 73% 120s\n// Rep Bench (Touch and Go) - Tempo: 1-0-1\ntng: Bench Press / 4x8 / 70% 120s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 3x6 / 48% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 90s\n// Tricep movement of choice - Tempo: 1-0-1\nTriceps Extension / 4x8 / 90s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 3x3 80%, 2x5 68% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 4x3 80%, 2x5 68% / 180s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 4x9 / @8 90s\n// Side Planks (seconds per side) - Tempo: x\nSide Plank / 3x30 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 3x3 80%, 2x5 68% / 180s\n// 2ct Pause Bench - Tempo: 1-3-1\npause2ct: Bench Press / 3x4 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 2x5 / 65% 180s\n// Wide Grip Seated Row (mimic bench movement) - Tempo: 1-0-1\nSeated Row / 4x10 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squat - Tempo: 1-1-1\npause2ct: Squat / 4x4 / @8 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 6x5 / 70% 180s\n// Feet Up Bench - Tempo: 1-0-1\nfeetup: Bench Press / 4x5 / @8 180s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 2x5 / 65% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x10 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (pause barely off the floor) - Tempo: 1-0-1\npause2ct: Deadlift / 4x4 / @8 180s\n// Touch and Go Bench - Tempo: 1-0-1\ntng: Bench Press / 3x6 / @9 180s\n// Close Grip Incline Press - Tempo: 1-0-1\ncgincline: Bench Press / 4x8 / 120s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 6x10 / 60s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 4x3 82%, 2x5 70% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 5x3 82%, 3x5 70% / 180s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 4x8 / @8 90s\n// Side Planks (seconds per side) - Tempo: x\nSide Plank / 4x30 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 4x3 82%, 2x5 70% / 180s\n// 2ct Pause Bench - Tempo: 1-3-1\npause2ct: Bench Press / 4x3 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 3x5 / 68% 180s\n// Wide Grip Seated Row (mimic bench movement) - Tempo: 1-0-1\nSeated Row / 4x10 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squat - Tempo: 1-1-1\npause2ct: Squat / 5x3 / @8 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 6x4 / 73% 180s\n// Feet Up Bench - Tempo: 1-0-1\nfeetup: Bench Press / 3x4 / @8 120s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 3x5 / 68% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x10 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (pause barely off the floor) - Tempo: 1-0-1\npause2ct: Deadlift / 5x3 / @8 180s\n// Touch and Go Bench - Tempo: 1-0-1\ntng: Bench Press / 3x12 / @10 180s\n// Close Grip Incline Press - Tempo: 1-0-1\ncgincline: Bench Press / 4x7 / 120s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 6x10 / 60s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 5x2 86%, 2x4 72% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 5x2 86%, 2x4 72% / 180s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 4x8 / @8 90s\n// Side Planks (seconds per side) - Tempo: x\nSide Plank / 4x45 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 5x2 86%, 2x4 72% / 180s\n// 2ct Pause Bench - Tempo: 1-3-1\npause2ct: Bench Press / 3x3 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 2x5 / 71% 180s\n// Wide Grip Seated Row (mimic bench movement) - Tempo: 1-0-1\nSeated Row / 4x8 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squat - Tempo: 1-1-1\npause2ct: Squat / 4x5 / @9 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 6x3 / 75% 180s\n// Feet Up Bench - Tempo: 1-0-1\nfeetup: Bench Press / 4x3 / @8 120s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 2x5 / 71% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (pause barely off the floor) - Tempo: 1-0-1\npause2ct: Deadlift / 4x5 / @8 180s\n// Touch and Go Bench - Tempo: 1-0-1\ntng: Bench Press / 4x7 / @8 180s\n// Close Grip Incline Press - Tempo: 1-0-1\ncgincline: Bench Press / 5x6 / 120s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 6x8 / 60s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 4x3 85%, 3x4 75% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 5x3 85%, 3x4 75% / 180s\n// SLDL - Tempo: 1-0-1\nStiff Leg Deadlift / 4x7 / @8 90s\n// Side Planks (seconds per side) - Tempo: x\nSide Plank / 4x45 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 4x3 85%, 3x4 75% / 180s\n// 2ct Pause Bench - Tempo: 1-3-1\npause2ct: Bench Press / 4x4 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 2x4 / 74% 180s\n// Wide Grip Seated Row (mimic bench movement) - Tempo: 1-0-1\nSeated Row / 4x8 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squat - Tempo: 1-1-1\npause2ct: Squat / 4x2 / @9 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 6x5 / 68% 180s\n// Feet Up Bench - Tempo: 1-0-1\nfeetup: Bench Press / 4x4 / @8 120s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 2x4 / 74% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (pause barely off the floor) - Tempo: 1-0-1\npause2ct: Deadlift / 4x2 / @9 180s\n// Touch and Go Bench - Tempo: 1-0-1\ntng: Bench Press / 4x5 / @8 180s\n// Close Grip Incline Press - Tempo: 1-0-1\ncgincline: Bench Press / 4x10 / 120s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 6x8 / 60s"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 5x4 82%, 2x4 71% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 6x4 82%, 2x4 71% / 180s\n// Tempo: 1-0-1\nBent Over Row / 4x8 / @8 90s\n// Rolling Planks (total reps, not per side) - Tempo: x\nRolling Plank / 3x20 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 4x4 82%, 2x4 71% / 180s\n// Pin Press (chest level) - Tempo: 1-1-1\npin: Bench Press / 4x4 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 3x5 / 68% 180s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 4x8 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squats - Tempo: 1-2-1 - 1+2F: 1 top set then 2 fatigue sets at lower intensity\npause2ct: Squat / 1x4 @9, 2x4 @7 / 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 6x5 / 72% 180s\n// Close Grip Bench Press - Tempo: 1-0-1 - 1+2R: 1 top set then 2 repeat sets at same intensity\nBench Press Close Grip / 3x4 / @8 180s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 2x5 / 68% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (just off floor) - Tempo: 1-0-1 - 1+2F\npause2ct: Deadlift / 1x4 @9, 2x4 @7 / 180s\n// Bench +mini bands - Tempo: 1-0-1 - 1+1F\nBench Press, Band / 1x8 @9, 1x8 @7 / 180s\n// Barbell Overhead Press - Tempo: 1-0-1 - 1+3R\nOverhead Press / 4x7 / @8 120s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 5x8 / 60s"}]},{"name":"Week 10","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 6x3 85%, 2x4 74% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 7x4 85%, 2x4 74% / 180s\n// Tempo: 1-0-1\nBent Over Row / 4x6 / @8 90s\n// Rolling Planks (total reps, not per side) - Tempo: x\nRolling Plank / 4x20 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 5x3 85%, 2x4 74% / 180s\n// Pin Press (chest level) - Tempo: 1-1-1\npin: Bench Press / 4x5 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 3x5 / 71% 180s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 4x8 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squats - Tempo: 1-2-1 - 1+3F\npause2ct: Squat / 1x2 @9, 3x2 @7 / 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 6x4 / 75% 180s\n// Close Grip Bench Press - Tempo: 1-0-1 - 1+1F\nBench Press Close Grip / 1x3 @9, 1x3 @7 / 120s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 3x5 / 71% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 90s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (just off floor) - Tempo: 1-0-1 - 1+3F\npause2ct: Deadlift / 1x2 @9, 3x2 @7 / 180s\n// Bench +mini bands - Tempo: 1-0-1 - 1+1F\nBench Press, Band / 1x7 @9, 1x7 @7 / 180s\n// Barbell Overhead Press - Tempo: 1-0-1 - 1+2R\nOverhead Press / 3x8 / @8 120s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 5x8 / 60s"}]},{"name":"Week 11","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined heavy and light work\nSquat / 3x3 83%, 2x4 76% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined heavy and light work\npaused: Bench Press / 3x3 83%, 2x4 76% / 180s\n// Tempo: 1-0-1\nBent Over Row / 4x5 / @8 90s\n// Rolling Planks (total reps, not per side) - Tempo: x\nRolling Plank / 4x24 / 60s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined heavy and light work\nDeadlift / 3x3 83%, 2x4 76% / 180s\n// Pin Press (chest level) - Tempo: 1-1-1\npin: Bench Press / 4x3 / @8 180s\n// Competition Squat - Tempo: 1-0-1\nSquat / 3x4 / 74% 180s\n// Wide Grip Seated Row (cable - mimic bench grip and movement) - Tempo: 1-0-1\nSeated Row / 4x8 / 60s"},{"name":"Day 3","exerciseText":"// 2ct Pause Squats - Tempo: 1-2-1 - 1+1R: 1 top set then 1 repeat set at same intensity\npause2ct: Squat / 2x3 / @8 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 5x3 / 78% 180s\n// Close Grip Bench Press - Tempo: 1-0-1 - 1+1R\nBench Press Close Grip / 2x2 / @8 180s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 3x4 / 74% 180s\n// Vertical Pull of choice - Tempo: 1-0-1\nPull Up / 4x8 / 180s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts (just off floor) - Tempo: 1-0-1 - 1+1R\npause2ct: Deadlift / 2x3 / @8 180s\n// Bench +mini bands - Tempo: 1-0-1 - 1+1F\nBench Press, Band / 1x6 @9, 1x6 @7 / 180s\n// Barbell Overhead Press - Tempo: 1-0-1 - 1+1R\nOverhead Press / 2x5 / @8 180s\n// 1-Arm DB Rows - Tempo: 1-0-1\nBent Over One Arm Row / 5x8 / 60s"}]},{"name":"Week 12","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined opener and volume work\nSquat / 1x3 @8, 6x5 65% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined opener and volume work\npaused: Bench Press / 1x3 @8, 7x5 65% / 180s\n// Overhead Press - Tempo: 1-0-1 - 1+2F\nOverhead Press / 1x6 @9, 2x6 @7 / 120s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined opener and volume work\nDeadlift / 1x3 @8, 6x5 65% / 180s\n// 2ct Pause Bench - Tempo: 1-2-1 - 1+2F\npause2ct: Bench Press / 1x4 @9, 2x4 @7 / 180s\n// High Bar Squat - Tempo: 1-0-1 - 1+2R\nhighbar: Squat / 3x4 / @8 180s"},{"name":"Day 3","exerciseText":"// Pin Squat - Tempo: 1-2-1 - Combined opener and follow-up work\npin: Squat / 1x3 @8, 1x4 @9 / 180s\n// Close Grip Bench - Tempo: 1-0-1 - 1+2F\nBench Press Close Grip / 1x3 @9, 2x3 @7 / 180s\n// Feet Up Bench - Tempo: 1-0-1 - 1+1F\nfeetup: Bench Press / 1x5 @9, 1x5 @7 / 180s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts - Tempo: x - Combined opener and volume work\npause2ct: Deadlift / 1x3 @8, 1x5 @9 / 180s\n// Touch and Go Bench - Tempo: 1-0-1 - 1+3R\ntng: Bench Press / 4x5 / @8 180s"}]},{"name":"Week 13","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined opener and volume work\nSquat / 1x2 @8, 6x5 68% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined opener and volume work\npaused: Bench Press / 1x2 @8, 7x5 68% / 180s\n// Overhead Press - Tempo: 1-0-1 - 1+1F\nOverhead Press / 1x7 @9, 1x7 @7 / 90s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined opener and volume work\nDeadlift / 1x2 @8, 6x5 68% / 180s\n// 2ct Pause Bench - Tempo: 1-2-1 - 1+2R\npause2ct: Bench Press / 3x5 / @8 180s\n// High Bar Squat - Tempo: 1-0-1 - 1+1F\nhighbar: Squat / 1x3 @9, 1x3 @7 / 180s"},{"name":"Day 3","exerciseText":"// Pin Squat - Tempo: 1-2-1 - Combined opener and follow-up work\npin: Squat / 1x2 @8, 1x5 @9 / 180s\n// Close Grip Bench - Tempo: 1-0-1 - 1+1F\nBench Press Close Grip / 1x2 @9, 1x2 @7 / 180s\n// Feet Up Bench - Tempo: 1-0-1 - 1+1F\nfeetup: Bench Press / 1x6 @9, 1x6 @7 / 180s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts - Tempo: x - Combined opener and volume work\npause2ct: Deadlift / 1x2, 1x4 / @8 180s\n// Touch and Go Bench - Tempo: 1-0-1 - 1+3R\ntng: Bench Press / 4x4 / @8 180s"}]},{"name":"Week 14","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined opener and volume work\nSquat / 1x1 @8, 4x4 72% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined opener and volume work\npaused: Bench Press / 1x1 @9, 5x4 72% / 180s\n// Overhead Press - Tempo: 1-0-1 - 1+2R\nOverhead Press / 3x6 / @8 120s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined opener and volume work\nDeadlift / 1x1 @8, 4x4 72% / 180s\n// 2ct Pause Bench - Tempo: 1-2-1 - 1+2F\npause2ct: Bench Press / 1x2 @9, 2x2 @7 / 180s\n// High Bar Squat - Tempo: 1-0-1 - 1+2F\nhighbar: Squat / 1x4 @9, 2x4 @7 / 180s"},{"name":"Day 3","exerciseText":"// Pin Squat - Tempo: 1-2-1 - Combined opener and follow-up work\npin: Squat / 1x1 @8, 1x2 @9 / 180s\n// Close Grip Bench - Tempo: 1-0-1 - 1+2R\nBench Press Close Grip / 3x3 / @8 180s\n// Feet Up Bench - Tempo: 1-0-1 - 1+1F\nfeetup: Bench Press / 1x3 @9, 1x3 @7 / 180s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts - Tempo: x - Combined opener and volume work\npause2ct: Deadlift / 1x1 @8, 1x2 @9 / 180s\n// Touch and Go Bench - Tempo: 1-0-1 - 1+1F\ntng: Bench Press / 1x3 @9, 1x3 @7 / 180s"}]},{"name":"Week 15","days":[{"name":"Day 1","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Combined opener and volume work\nSquat / 1x1 @8, 3x3 76% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Combined opener and volume work\npaused: Bench Press / 1x1 @9, 4x3 76% / 180s\n// Overhead Press - Tempo: 1-0-1 - 1+1F\nOverhead Press / 1x5 @9, 1x5 @7 / 90s"},{"name":"Day 2","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Combined opener and volume work\nDeadlift / 1x1 @8, 3x3 76% / 180s\n// 2ct Pause Bench - Tempo: 1-2-1 - 1+2R\npause2ct: Bench Press / 3x4 / @8 180s\n// High Bar Squat - Tempo: 1-0-1 - 1+1R\nhighbar: Squat / 2x2 / @8 180s"},{"name":"Day 3","exerciseText":"// Pin Squat - Tempo: 1-2-1 - Combined opener and follow-up work\npin: Squat / 1x1, 1x4 / @8 180s\n// Close Grip Bench - Tempo: 1-0-1 - 1+1F\nBench Press Close Grip / 1x4 @9, 1x4 @7 / 180s\n// Feet Up Bench - Tempo: 1-0-1 - 1+1F\nfeetup: Bench Press / 1x4 @9, 1x4 @7 / 180s"},{"name":"Day 4","exerciseText":"// 2ct Pause Deadlifts - Tempo: x - Combined opener and volume work\npause2ct: Deadlift / 1x1 @8, 1x4 @9 / 180s\n// Touch and Go Bench - Tempo: 1-0-1 - 1+2F\ntng: Bench Press / 1x3 @9, 2x3 @7 / 180s"}]},{"name":"Week 16 - Taper Week","days":[{"name":"5 Days from Competition","exerciseText":"// Competition Squat - Tempo: 1-0-1 - Use 90% of current max as opener\nSquat / 1x1 90%, 3x2 82% / 180s\n// Competition Pause Bench - Tempo: 1-1-1 - Use 90% of current max as opener\npaused: Bench Press / 1x1 90%, 3x2 84% / 180s"},{"name":"4 Days from Competition","exerciseText":"// Competition Deadlift - Tempo: 1-0-1 - Use 90% of current max as opener\nDeadlift / 1x1 90%, 2x2 82% / 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 4x1 / 85% 180s"},{"name":"3 Days from Competition","exerciseText":"// Competition Squat - Tempo: 1-0-1\nSquat / 1x1 85%, 2x2 78% / 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 1x1 85%, 3x2 78% / 180s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 1x1 82%, 2x2 75% / 180s"},{"name":"2 Days from Competition","exerciseText":"// Competition Squat - Tempo: 1-0-1\nSquat / 2x3 / 75% 180s\n// Competition Pause Bench - Tempo: 1-1-1\npaused: Bench Press / 3x3 / 78% 180s\n// Competition Deadlift - Tempo: 1-0-1\nDeadlift / 1x3 / 75% 180s"}]}]},"exercises":[],"vtype":"program","days":[],"authorid":"oluxkhmfwe","deletedDays":[],"url":"","isMultiweek":false,"name":"Calgary Barbell","weeks":[],"nextDay":12,"shortDescription":"","clonedAt":1759932357801,"description":"","tags":[],"deletedWeeks":[],"author":"","id":"nkisntqm"},"version":"20260304084247","settings":{"timers":{"warmup":90,"workout":120,"reminder":900},"units":"lb"}},"shouldSyncProgram":false,"isMobile":false,"revisions":[]}
